11Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
General Prep, Activation, and Mobility
400m Run
--
1-2 Sets:
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Hollow Rocks
10 Alternating V-Ups
10 Scapular Pull-Ups
:15 Tuck L-Hang
Specific Prep
Hang Muscle Snatch (Empty Barbell)
Hang Power Snatch (Empty Barbell)
8 Bar Kip Swings
Low Hang Muscle Snatch (Empty Barbell)
Low Hang Power Snatch (Empty Barbell)
4 Kipping Knees to Chest
4 Kipping Toe to Target or Alt Toes to Bar
4 Toes to Bar or Scaling Mod
--
Then Build Towards Working Loads on Barbell
“Sentinel Storm” (3 Rounds for reps)
For Max Reps
3 Sets:
8:00 AMRAP
1000m Run
25 Toes to Bar
- Max Power Snatch
Rest 4:00 b/t sets
Barbell: (Rx 115/75, S 95/65)
Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)
Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling
RPE : 9/10
Primary Objective: Maximize barbell time by pushing the run and toes-to-bar efficiently without redlining. We are looking to complete the run right around that 5:00 mark.
Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
10Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
General Prep
3 Sets: For Quality
:30 Jump Rope
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
:15 Dead-Hang + :15 Active Hang
10 Ring Rows
Weighted Pull-ups (Every 2:00 x 5 Sets
3 Reps for Max Load)
Start at a moderate heavy load and increase to a max for the day
Goal: Building to 90% of 1RM (If you tested the 1RM from a few months ago or have that logged)
Stimulus: Gymnastics Absolute Pulling Strength
Cues:
Start with an active lat position by retracting your shoulder blades to start each pull-up.
Modifications:
Look at levels as good options for the day
"Trinity" (5 Rounds for time)
Every 3:00 x 5 Sets
50 Double Unders (A: 100 singels)
15 DB Bench Press
10 Burpee Pull-Ups
Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval
Stimulus: Upper body stamina and high-skill density with aerobic repeatability
RPE: 8/10
Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency
Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.
General Prep
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
10Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Legends
Metcon (No Measure)
3 sets: Red band
10 Face pulls (one second hold)
10 Lat pulls (both hands - one second hold)
***
Partner training: (split work)
160 DBs shoulder to overhead
200M DBs farmers carry (high/low)
160 DBs bent over rows
200M DBs farmers carry (front rack)
160 DB single arm upright row
200M DBs farmers carry (suitcase)
10Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 sets
10 DBs Chest supported incline rows
10 Yates rows (135/105)
10 DBs Bent over rows (50/35)
10 Pendlay rows (135/105)
***
4 Supersets:
15 Banded tall kneeling lat pulls
15 BB bicep curls
15 BB skull crushers
***
3 Supersets
15 BB tricep ext
15 BB reverse curls
15 DB preacher curls (elbows press against stomach)
09Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
General Prep
1:30 row ski or Bike Easy
--
Mobility and Activation
10/10 Arm Circles (Forward / Back)
:15/:15 PVC Pipe Front Rack Stretch
10 Prone PVC Pipe Behind the Neck Presses
:20 Extended Plank Reverse Bridge
Barbell Specific Primer
3 Clean Deadlifts (Hit a quick pause at each position to the hip)
3 Position Clean Pull (High Hang, Hang, Mid-Shin)
3 Position Power Clean (High Hang, Hang, Mid-Shin)
3 Split Jerks with 1 sec Pause in the Catch
–
Then Add Loads so the barbell is off the floor
–
Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.
Clean and Jerk (Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk)
Starting @ 75% of Limiter and Increasing to a Max For the Day
Goal: Building to 90%+ of Clean and Jerk for the Day
Stimulus: Speed Strength + Power Development
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Quick Elbows and feet into the receiving position with a quality front rack and upright torso.
Modifications:
Look at our Level 1 Option today with the goal of simplifying the complex to avoid confusion while still creating technical capacity in the lift.
Those with Front Rack mobility issues let's look to move to a Dumbbell Complex. We can utilize the travel/hotel WOD option if necessary.
"Morpheus" (5 Rounds for weight)
For Load:
15:00 EMOM
Minute 1 - 18 /13 Cal Row or Ski or 13/10 Cal Bike
Minute 2 - 2 Squat Clean & Jerk @ 90%
Minute 3 - Rest
% is Based on Heavy of the Complex for the Day
Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.
Stimulus: Barbell Conditioning with Interference Fatigue.
RPE : 9/10
Primary Objective : Maintain technical precision on squat clean and jerks under fatigue without failed reps
Secondary Objective : Hit a consistent power output on the bike without redlining—stay just below threshold
08Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (EMOM for 6min
6 reps at 70% of 1RM)
B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
10 BB Upright rows)
C: Metcon (No Measure)
3 sets
10/10/10
Angle delt raise/front delt raise/Arnold press
***
3 sets
8 BB/DBs skull crushers (45 degree angle)
8 Plate tricep ext (behind the neck)
100M Plate ovhd carry